1 Lean Bodies Meal Plans

Lean Body Meal Plans
Table Of Contents
Introduction .................................................................................... 2
Abbreviations And Conversions ....................................................... 3
Food Sensitivities ............................................................................ 4
Phase 1 Meal Plans .......................................................................... 5
Phase 2 Meal Plans ........................................................................ 35
Appendix: Nutrition Almanac......................................................... 61
Protein ................................................................................................... 62
Starchy Carbohydrates ............................................................................ 64
Fibrous Carbohydrates............................................................................. 66
Fruit ....................................................................................................... 68
Fats And Oils .......................................................................................... 70
Miscellaneous ......................................................................................... 71
Diet Journal Sheets........................................................................ 72
_____________________________________________________________________ 1
Copyright © 2008 John Alvino. All Rights Reserved
http://www.JohnAlvino.com/
Introduction
Congratulations on starting a new journey towards body transformation through a

precise nutritional plan. The Lean Body Meal Plans are designed to encourage fat
loss at a maximal rate. If you adhere to the plan, you will be amazed on how
quickly the excess body fat will melt off your body.
With these meal plans at your fingertips, there is absolutely no guesswork for you
whatsoever. You will never have to ask yourself, “What should I eat? How much
should I eat? What foods should I combine together?”
You will notice that we did not include an exact time during the day to eat each
meal. This is because everyone has a different schedule. There are, however, a
couple of simple rules that you must follow to ensure that you get the most out of
these meal plans. They are as follows:
1.) Never skip breakfast. Your first meal of the day will always be eaten within 1
hour of awakening.
2.) All meals will be spaced out between 2 ½ to 3 ½ hours apart.
3.) Drink the majority of your daily water requirement in between meals.
4.) Watch out for hidden calories in your food preparation. Extra bread crumbs, oils,
butter, creams, sauces, and sugar should be completely avoided. In general, your
lean sources of protein should be grilled, broiled or baked, rather than fried. Also,
make sure to limit your salt consumption as much as you can, since sodium can lead
to water retention.
5.) To reduce additional oil consumption, you can use with Pam cooking spray.
In addition, you may want to refer to the Lean Lifestyle Recipe Book. In this
awesome cookbook, you will learn how to make delicious, mouth watering recipes
using the healthy ingredients in your diet. Ready to get started? Bon appetite!
_____________________________________________________________________ 2
Abbreviations and Conversions
Some of these abbreviations and conversions are used throughout

this book and in many recipes.
tsp- teaspoon
tbsp- tablespoon
oz- ounce
g- gram
c- cup
lbs- pounds
Equivalent Measuring Methods
3 teaspoons = 1 tablespoon
2 tablespoons = 1/8 cup
4 tablespoons = ¼ cup
8 tablespoons = ½ cup
16 tablespoons = 1 cup
5 tablespoons + 1 teaspoon = 1/3 cup
5/8 cup = ½ cup + 2 tablespoons
7/8 cup = ¾ cup + 2 tablespoons
1 pint = 2 cups
2 tablespoons= 1 oz
8 fluid ounces = 1 cup
1 quart= 4 cups or 2 pints
4 quarts = 1 gallon
1 pound= 16 ounces
1 ounces= 28.35 grams
3 ½ ounces= 100 grams
8-10 egg whites = 1 cup
_____________________________________________________________________ 3
Food Sensitivity
An Important Consideration
Foods to which you are sensitive or allergic can wreak major havoc with your fat loss
results. If any of the foods in your diet cause you to experience nausea, diarrhea,
bloating, gas, or hives, you should avoid them completely, or at the very least,
greatly reduce your consumption of them.
In the back of this book, you will find your very own nutritional almanac. In each
food category (protein, carbs, fats, etc.), you will find many foods to choose from.
If you find yourself having a negative reaction to any of the foods listed, simply
substitute those foods with others in the same category. This will ensure that you
are safely steering clear of these reactive foods.
Even if you don’t currently have any foods sensitivities, it is possible to develop a
food sensitivity or allergy by eating any certain food too often. Thus, you should
make sure that you rotate your foods regularly, and use variety in your diet. This
also makes your dieting less boring and healthier as well.
I’d also like to note that over the years I have found dairy to be the most common
reactive food. This is why instead of listing “whey protein” (a dairy product) in the
sample diets, I simply listed “protein powder” instead. This allows you the flexibility
to choose your protein powder from a variety of sources. In the nutritional almanac
(page 61), you will see protein powders from made pea, rice, soy, and whey. Even
if you can tolerate dairy, I suggest that you do not use it exclusively in your protein
shakes.
So be sure to keep an eye out for any of the above mentioned symptoms, so that
you can eliminate any “reactive” foods from your diet.
_____________________________________________________________________ 4
Phase 1 Sample Meal Plans
In this section you will find sample meal plans for Phase 1. All possible caloric
intakes are included. Thus, you can simply look to the meal plan that is appropriate
for your specific caloric needs.
Note that in the “Quantity” row you will see a (c) or a (pc) next to certain quantities.
A (c) indicates that the particular food will be measured after it is cooked and a (pc)
indicates that the food will be measured in a pre-cooked state.
Also note that there are letters on the far left of each diet. These letters stand for
the particular type of food listed (P = protein, SC = starchy carb, FC = fibrous carb,
F= healthy fat, FR = fruit). The ‘X’ stands for “exchange”, because you can
exchange these foods, based on their type.
In other words, these diets are flexible. You can exchange each food with a
different one of the same type. A list of appropriate food exchanges (and how to
substitute these foods in the proper amounts) is found in the appendix at the end of
this book.
_____________________________________________________________________ 5
1200 Calorie Phase 1 Diet

Meal 1
X Food Description Quantity Calories Protein Carbs Fat
P Egg Whites 2 34 7 0 0
P Whole Egg 1 88 7 0 6
SC Red Potatoes 5 oz (pc) 130 4 30 0
Totals 252 18 30 6
Meal 2
SC Oatmeal ½ cup (pc) 150 5 27 3
P Protein Powder 1 scoop 90 17 2 1
Totals 240 22 29 4
Meal 3
P Grilled Chicken Breast 3 oz (c) 126 21 0 3
SC Yams 3 oz 96 1.5 24 0
FC Salad Greens 2 cups 25 2 4 0
Fat Free Italian Dressing 2 Tbsp 20 0 4 0
Totals 267 24.5 32 3
Meal 4
P Low-Fat Cottage Cheese ½ cup 90 16 4 1
FR Blueberries 1 cup 84 1 21 0
Totals 174 17 25 1
Meal 5
P Salmon 3 oz (c) 150 16.5 0 9.3
SC Brown Rice ½ cup (c) 105 2 21 1
FC Broccoli 1 cup 40 2 8 0
Totals 295 20.5 29 10.3
Calories Protein Carbs Fat

Daily Totals: 1228 102 145 24.3
_____________________________________________________________________ 6

Meal 1
SC Red Potatoes 5 oz 130 4 30 0
Totals 252 18 30 6
Meal 2
F Ground Flax Seeds 1 Tbsp 37 1 2 3
Totals 277 23 31 7
Meal 3
SC Yams 3 oz 96 1.5 24 0
Totals 267 24.5 32 3
Meal 4
P Low-Fat Cottage Cheese ½ cup 90 16 4 1
Totals 174 17 25 1
Meal 5
P Salmon 3 oz (c) 150 16.5 0 9.3
FC Broccoli 1 ½ cups 60 3 12 0
Totals 315 21.5 33 10.3

Daily Totals: 1285 104 151 27.3
_____________________________________________________________________ 7

Meal 1
Totals 278 19 36 6
Meal 2
FR Strawberries ½ cup 25 0 6 0
Totals 302 23 37 7
Meal 3
SC Yams 3 oz 96 1.5 24 0
Totals 267 24.5 32 3
Meal 4
Totals 302 23 37 7
Meal 5
P Salmon 3 oz (c) 150 16.5 0 9.3
Totals 315 21.5 33 10.3

Daily Totals: 1464 111 175 33.3
_____________________________________________________________________ 8

Meal 1
Totals 278 19 36 6
Meal 2
Totals 302 23 37 7
Meal 3
SC Yams 3 ½ oz 122 1.5 28 0
Totals 293 24.5 36 3
Meal 4
Totals 302 23 37 7
Meal 5
P Salmon 3 oz (c) 150 16.5 0 9.3
FC Broccoli 2 cups 80 4 16 0
Totals 335 22.5 37 10.3

Daily Totals: 1510 112 183 33.3
_____________________________________________________________________ 9

Meal 1
Totals 304 20 42 6
Meal 2
F Ground Flax Seeds 1 ½ Tbsp 55 1.5 3 4.5
FR Blueberries ½ cup 42 .5 10.5 0
Totals 337 23.5 41.5 8.5
Meal 3
SC Yams 4 oz 138 1.5 32 0
Totals 309 24.5 40 3
Meal 4
Totals 337 23.5 41.5 8.5
Meal 5
P Salmon 3 oz (c) 150 16.5 0 9.3
Totals 335 22.5 37 10.3

Daily Totals: 1622 114 202 36.3
_____________________________________________________________________ 10

Meal 1
P Egg Whites 3 51 10.5 0 0
Totals 321 23.5 42 6
Meal 2
P Protein Powder 1 ¼ scoop 112.5 21 2.5 1
Totals 360 28 43 8.5
Meal 3
SC Yams 4 ½ oz 154 2 36 0
Totals 325 25 44 3
Meal 4
Totals 360 28 43 8.5
Meal 5
P Salmon 3 oz (c) 150 16.5 0 9.3
FC Broccoli 2 ½ cups 100 4.5 20 0
Totals 355 23 41 10.3

Daily Totals: 1721 127.5 213 36.3
_____________________________________________________________________ 11

Meal 1
Totals 364 28 48 6
Meal 2
Totals 360 28 43 8.5
Meal 3
SC Yams 4 ½ oz 154 2 36 0
Totals 325 25 44 3
Meal 4
Totals 360 28 43 8.5
Meal 5
P Salmon 3 ½ oz (c) 185.5 19 0 10
Totals 390.5 25.5 41 11

Daily Totals: 1799.5 134.5 219 37
_____________________________________________________________________ 12

Meal 1
Totals 364 28 48 6
Meal 2
FR Blueberries 2/3 cup 55 .5 14 0
Totals 372.5 28 46.5 8.5
Meal 3
P Grilled Chicken Breast 3 ½ oz (c) 147 24.5 0 3.5
SC Yams 5 oz 170 2 40 0
F Olive Oil and Vinegar Dressing 1 tsp (oil) 40 0 1 5
Totals 382 28.5 45 8.5
Meal 4
Totals 372.5 28 46.5 8.5
Meal 5
P Salmon 3 ½ oz (c) 185.5 19 0 10
SC Brown Rice 2/3 cup (c) 133 3 28 1
Totals 418.5 26.5 48 11

Daily Totals: 1909.5 139 234 42.5
_____________________________________________________________________ 13

Meal 1
Totals 364 28 48 6
Meal 2
P Protein Powder 1 ½ scoop 135 25.5 3 1
Totals 395 32.5 47 8.5
Meal 3
SC Yams 6 oz 202 3 48 0
Totals 414 29.5 53 8.5
Meal 4
Totals 395 32.5 47 8.5
Meal 5
P Salmon 3 ½ oz (c) 185.5 19 0 10
SC Brown Rice ¾ cup (c) 152 3 31.5 1
Totals 437.5 26.5 51.5 11

Daily Totals: 2005.5 149 246.5 42.5
_____________________________________________________________________ 14

Meal 1
Totals 390 29 54 6
Meal 2
SC Oatmeal 2/3 cup (pc) 200 6.5 36 4
Totals 445 34 56 9.5
Meal 3
SC Yams 6 oz 202 3 48 0
Totals 414 29.5 53 8.5
Meal 4
Totals 395 32.5 47 8.5
Meal 5
P Salmon 4 oz (c) 212 22 0 12
Totals 464 29.5 51.5 13

Daily Totals: 2108 154.5 261.5 45.5
_____________________________________________________________________ 15

Meal 1
P Egg Whites 5 85 17.5 0 0
Totals 433 32.5 60 6
Meal 2
SC Oatmeal 2/3 cup (pc) 200 6.5 36 4
Totals 445 34 56 9.5
Meal 3
SC Yams 6 oz 202 3 48 0
Totals 414 29.5 53 8.5
Meal 4
SC Oatmeal 2/3 cup (pc) 200 6.5 36 4
Totals 445 34 56 9.5
Meal 5
P Salmon 4 oz (c) 212 22 0 12
Totals 464 29.5 51.5 13

Daily Totals: 2201 159.5 276.5 46.5
_____________________________________________________________________ 16

Meal 1
Totals 450 35 60 6
Meal 2
SC Oatmeal 2/3 cup (pc) 200 6.5 36 4
Totals 445 34 56 9.5
Meal 3
SC Yams 6 ½ oz 218 4 52 0
Totals 451 34 57 9
Meal 4
SC Oatmeal 2/3 cup (pc) 200 6.5 36 4
Totals 445 34 56 9.5
Meal 5
P Salmon 4 oz (c) 212 22 0 12
SC Brown Rice 1 cup (c) 202 4 42 1
Totals 494 30 58 13

Daily Totals: 2285 167 287 47
_____________________________________________________________________ 17

Meal 1
Totals 450 35 60 6
Meal 2
SC Oatmeal 3/4 cup (pc) 225 7 40.5 4.5
Totals 470 34.5 60.5 10
Meal 3
SC Yams 7 oz 234 4.5 56 0
Totals 467 34.5 61 9
Meal 4
SC Oatmeal 3/4 cup (pc) 225 7 40.5 4.5
Totals 470 34.5 60.5 10
Meal 5
P Salmon 4 ½ oz (c) 240 25 0 13.5
Totals 522 33 58 14.5

Daily Totals: 2379 171.5 300 49.5
_____________________________________________________________________ 18

Meal 1
SC Red Potatoes 10 ½ oz 273 8 63 0
Totals 466 35 63 6
Meal 2
SC Oatmeal 3/4 cup (pc) 225 7 40.5 4.5
P Protein Powder 1 ¾ scoop 157.5 30 3.5 1.5
Totals 492.5 39 61 10.5
Meal 3
SC Yams 7 ½ oz 250 4.5 60 0
Totals 483 34.5 65 9
Meal 4
SC Oatmeal 3/4 cup (pc) 225 7 40.5 4.5
Totals 492.5 39 61 10.5
Meal 5
P Salmon 5 oz (c) 264 28 0 14.5
Totals 566 36.5 62 15.5

Daily Totals: 2500 184 312 51.5
_____________________________________________________________________ 19

Meal 1
P Egg Whites 7 119 23.5 0 0
SC Red Potatoes 10 ½ oz 273 8 63 0
Totals 480 38.5 63 6
Meal 2
SC Oatmeal 1 cup (pc) 300 10 54 6
F Flax Seed Oil 1 tsp 43 0 0 5
Totals 542.5 40.5 68 12.5
Meal 3
SC Yams 7 ½ oz 250 4.5 60 0
Totals 483 34.5 65 9
Meal 4
Totals 542.5 40.5 68 12.5
Meal 5
P Salmon 5 oz (c) 264 28 0 14.5
Totals 566 36.5 62 15.5

Daily Totals: 2614 190.5 326 55.5
_____________________________________________________________________ 20

Meal 1
P Whole Egg 2 176 14 0 12
Totals 564 43 66 12
Meal 2
Totals 542.5 40.5 68 12.5
Meal 3
SC Yams 8 oz 267 5 64 0
Totals 500 38.5 69 9.5
Meal 4
Totals 542.5 40.5 68 12.5
Meal 5
P Fish, Tilapia 5 oz (c) 180 35 0 5
SC Brown Rice 1 ¼ cup (c) 252 5 52 1
F Olive Oil 1 tsp 40 0 0 5
Totals 552 44 68 11

Daily Totals: 2701 206.5 339 57.5
_____________________________________________________________________ 21

Meal 1
P Whole Egg 2 176 14 0 12
Totals 590 44 72 12
Meal 2
Blueberries ½ cup 42 .5 10.5 0
Totals 542.5 40.5 68 12.5
Meal 3
SC Yams 8 oz 267 5 64 0
Totals 542 42 69 10
Meal 4
Totals 542.5 40.5 68 12.5
Meal 5
Totals 572 44.5 72 11

Daily Totals: 2789 211 349 58
_____________________________________________________________________ 22

Meal 1
P Whole Egg 2 176 14 0 12
Totals 590 44 72 12
Meal 2
P Protein Powder 2 scoops 180 34 4 2
Totals 578 44.5 72 13
Meal 3
SC Yams 8 ½ oz 281 5.5 68 0
Totals 556 42.5 73 15
Meal 4
Totals 578 44.5 72 13
Meal 5
Totals 572 44.5 72 11

Daily Totals: 2874 220 361 64
_____________________________________________________________________ 23

Meal 1
SC Grits ½ cup (pc) 260 6 58 1
Totals 485.5 36 67.5 7.5
Meal 2
Totals 532 37.5 64.5 12
Meal 3
SC Yams 7 oz 234 4.5 56 0
Totals 488 38 61 9.5
Meal 4
SC Pita, Whole Grain 1 large 170 6 35 2
P Tuna Fish, Water Packed 5 oz 150 33 0 1.5
M Low Fat Mayo 1 tbsp 20 0 1 2
FR Apple 1 med 104 .5 25 0
Totals 444 39.5 61 5.5
Meal 5
P Turkey Breast 3 ½ oz (c) 165 30 0 3
SC Corn 1 ½ cups 201 6 48 0
FC Asparagus 2 cups 64 5 12 0
Totals 470 41 60 8
Meal 6
F Natural Peanut Butter 1 tbsp 105 4 3 8
Totals 540 39.5 60 15

Daily Totals: 2959.5 231.5 374 57.5
_____________________________________________________________________ 24

Meal 1
F Flax Seed Oil ½ tbsp 63 0 0 7.5
Totals 505.5 36 67.5 10
Meal 2
Totals 532 37.5 64.5 12
Meal 3
SC Yams 7 ½ oz 250 4.5 60 0
Totals 504 38 65 9.5
Meal 4
FR Apple 1 med 104 .5 25 0
Totals 444 39.5 61 5.5
Meal 5
SC Corn 1 ½ cups 201 6 48 0
FC Asparagus 2 ½ cups 80 6 15 0
Totals 526 42 63 13
Meal 6
Totals 540 39.5 60 15

Daily Totals: 3051.5 232.5 381 65
_____________________________________________________________________ 25

Meal 1
Totals 528 40 68 10.5
Meal 2
SC Oatmeal 1cup (pc) 300 10 54 6
P Egg Whites 7 119 23.5 0 0
Totals 562 41 68 12
Meal 3
SC Yams 8 oz 267 5 64 0
Totals 521 38.5 69 9.5
Meal 4
FR Banana 1 med 121 1 31 0
Totals 461 40 67 5.5
Meal 5
SC Corn 2 cups 268 8 64 0
FC Cauliflower 1 cup 28 2 6 0
Totals 541 40 70 13
Meal 6
Totals 540 39.5 60 15

Daily Totals: 3153 239 402 65.5
_____________________________________________________________________ 26

Meal 1
Totals 528 40 68 10.5
Meal 2
P Egg Whites 7 119 23.5 0 0
Totals 562 41 68 12
Meal 3
SC Yams 8 oz 267 5 64 0
Totals 582 42 69 15
Meal 4
FR Banana 1 med 121 1 31 0
Totals 461 40 67 5.5
Meal 5
Totals 541 40 70 13
Meal 6
SC Oatmeal 1 ¼ cup (pc) 375 12.5 67.5 7.5
Totals 615 42 73.5 15

Daily Totals: 3289 245 415.5 71
_____________________________________________________________________ 27

Meal 1
FR Strawberries 1 cup 50 0 12 0
Totals 553 40.5 74 10.5
Meal 2
P Egg Whites 7 119 23.5 0 0
Totals 562 41.5 68 12
Meal 3
SC Yams 8 ½ oz 281 5.5 68 0
Totals 596 42.5 73 15
Meal 4
SC Baked Potato 6 oz 156 5 36 0
Totals 536 44 72 10.5
Meal 5
P Turkey Breast 3 ½ oz (pc) 165 30 0 3
Totals 541 40 70 13
Meal 6
SC Oatmeal 1 ¼ cup (pc) 375 12.5 67.5 7.5
Totals 615 42 73.5 15

Daily Totals: 3403 250.5 430.5 76
_____________________________________________________________________ 28

Meal 1
P Protein Powder 2 ¼ scoop 202.5 38 4 2
Totals 575.5 44 74 10.5
Meal 2
Totals 608 45 75 12
Meal 3
SC Yams 8 ½ oz 281 5.5 68 0
Totals 596 42.5 73 15
Meal 4
F Olive Oil ½ tbsp 63 0 0 7.5
Totals 536 44 72 12
Meal 5
P Turkey Breast 4 oz (c) 188 34 0 4
Totals 564 44 70 14
Meal 6
SC Oatmeal 1 ¼ cup (pc) 375 12.5 67.5 7.5
Totals 615 42 73.5 15

Daily Totals: 3494.5 261.5 437.5 78.5
_____________________________________________________________________ 29

Meal 1
Totals 575.5 44 74 10.5
Meal 2
Totals 608 45 75 12
Meal 3
P Grilled Chicken Breast 5 ½ oz (c) 231 39 0 5.5
SC Yams 8 ½ oz 281 5.5 68 0
Totals 617 46.5 73 15.5
Meal 4
SC Baked Potato 6 ½ oz 169 5.5 39 0
572 44.5 75 12
Meal 5
Totals 592 46 76 14
Meal 6
SC Oatmeal 1 ¼ cup (pc) 375 12.5 67.5 7.5
Totals 637.5 46.5 74 17

Daily Totals: 3602 272.5 447 81
_____________________________________________________________________ 30

Meal 1
FR Strawberries 1 ½ cups 75 0 15 0
Totals 598.5 44 77 13
Meal 2
Totals 608 45 75 12
Meal 3
SC Yams 9 oz 297 6 72 0
Totals 633 47 77 15.5
Meal 4
SC Baked Potato 6 ½ oz 169 5.5 39 0
572 44.5 75 12
Meal 5
Totals 592 46 76 14
Meal 6
SC Oatmeal 1 1/3 cup (pc) 400 14 71 8
Totals 662.5 48 77.5 17.5

Daily Totals:
3691 274.5 457.5 84
_____________________________________________________________________ 31

Meal 1
FR Strawberries 1 ½ cups 75 0 15 0
Totals 598.5 44 77 13
Meal 2
SC Oatmeal 1 ¼ cup (pc) 375 12.5 67.5 7.5
P Egg Whites 9 153 30.5 0 0
Totals 671 50.5 81.5 13.5
Meal 3
SC Yams 9 oz 297 6 72 0
Totals 633 47 77 15.5
Meal 4
Totals 585 45 78 12
Meal 5
SC Corn 2 ¼ cups 301 9 72 0
Totals 625 47 84 14
Meal 6
SC Oatmeal 1 1/3 cup (pc) 400 14 71 8
Totals 662.5 48 77.5 17.5

Daily Totals: 3775 281.5 475 85.5
_____________________________________________________________________ 32

Meal 1
P Protein Powder 2 ½ scoop 225 43 5 2
Totals 655 50 84 13
Meal 2
SC Oatmeal 1 ¼ cup (pc) 375 12.5 67.5 7.5
P Egg Whites 9 153 30.5 0 0
Totals 666 50.5 79.5 13.5
Meal 3
SC Yams 9 ½ oz 313 6 76 0
Totals 649 47 81 15.5
Meal 4
P Tuna Fish, Water Packed 6 oz 175 40 0 2
Totals 610 52 78 12.5
Meal 5
SC Corn 2 ¼ cups 301 9 72 0
Totals 648 51 84 14
Meal 6
SC Oatmeal 1 1/3 cup (pc) 400 14 71 8
Totals 685 52 78 18

Daily Totals: 3913 302.5 484.5 86.5
_____________________________________________________________________ 33

Meal 1
P Protein Powder 2 ½ scoop 225 43 5 2
Totals 655 50 84 13
Meal 2
SC Oatmeal 1 ½ cup (pc) 450 15 81 9
P Egg Whites 9 153 30.5 0 0
Totals 716 50.5 87 15
Meal 3
SC Yams 9 ½ oz 313 6 76 0
Totals 661 48 83 15.5
Meal 4
P Tuna Fish, Water Packed 6 oz 175 40 0 2
Totals 636 53 84 12.5
Meal 5
SC Corn 2 ¼ cups 301 9 72 0
Totals 648 51 84 14
Meal 6
SC Oatmeal 1 1/3 cup (pc) 400 14 71 8
Totals 685 52 78 18

Daily Totals: 4001 304.5 500 88
_____________________________________________________________________ 34
Phase 2 Sample Meal Plans
In this section you will find sample meal plans for Phase 2. All possible caloric
intakes are included. Thus, you can simply look to the chart that is appropriate for
your specific caloric needs.
Note that in the “Quantity” row you will see a (c) or a (pc) next to certain quantities.
A (c) indicates that the particular food will be measured after it is cooked and a (pc)
indicates that the food will be measured in a pre-cooked state.
Also note that there are letters on the far left of each diet. These letters stand for
the particular type of food listed (P = protein, SC = starchy carb, FC = fibrous carb,
F= healthy fat, FR = fruit). The ‘X’ stands for “exchange”, because you can
exchange these foods, based on their type.
In other words, these diets are flexible. You can exchange each food with a
different one of the same type. A list of appropriate food exchanges (and how to
substitute these foods in the proper amounts) is found in the appendix at the end of
this book.
_____________________________________________________________________ 35

Meal 1
SC Oatmeal 1/3 cup (pc) 100 3.5 18 2
Totals 272 30 23 6
Meal 2
SC Oatmeal 1/3 cup (pc) 100 3.5 18 2
P Egg Whites 5 85 17.5 0 0
Totals 273 28 18 8
Meal 3
Totals 233 30 5 9
Meal 4
Totals 231.5 32 7.5 7.5
Meal 5
FC Spinach 1 cup 40 4 6 0
Totals 224 32 6 9
Daily Totals: Calories Protein Carbs Fat

1233.5 152 59.5 39.5
_____________________________________________________________________ 36

Meal 1
SC Oatmeal 1/3 cup (pc) 100 3.5 18 2
F Ground Flax Seeds 1 ½ Tbsp 55.5 1.5 3 4.5
Totals 290.5 30.5 24 7.5

Meal 2
SC Oatmeal 1/3 cup (pc) 100 3.5 18 2
Totals 290 31.5 18 8
Meal 3
Totals 233 30 5 9
Meal 4
Totals 231.5 32 7.5 7.5
Meal 5
FC Spinach 1 ½ cup 60 6 9 0
Totals 244 34 9 9

1289 158 63.5 41
_____________________________________________________________________ 37

Meal 1
Totals 344.5 36 32.5 7.5

Meal 2
SC Oatmeal 1/3 cup (pc) 100 3.5 18 2
P Whole Egg 2 176 14 0 12
P Egg Whites 5 85 17.5 0 0
Totals 361 35 18 14
Meal 3
Totals 254 34 5 9.5
Meal 4
Totals 231.5 32 7.5 7.5
Meal 5
FC Spinach 1 ½ cup 60 6 9 0
Totals 244 34 9 9

1435 171 72 47.5
_____________________________________________________________________ 38

Meal 1
Totals 344.5 36 32.5 7.5

Meal 2
SC Oatmeal 1/3 cup (pc) 100 3.5 18 2
P Whole Egg 2 176 14 0 12
P Egg Whites 5 85 17.5 0 0
Totals 361 35 18 14
Meal 3
Totals 275 38 5 10
Meal 4
F Flax Oil 1 tsp 40 0 0 5
Totals 257 35 6 10
Meal 5
P Fish, Tilapia 4 ½ oz (c) 162 31.5 0 4.5
Totals 282 39.5 12 9.5

1519.5 183.5 73.5 51
_____________________________________________________________________ 39

Meal 1
Totals 392.5 43 32.5 9.5

Meal 2
SC Oatmeal 1/3 cup (pc) 100 3.5 18 2
P Whole Egg 2 176 14 0 12
Totals 378 38.5 18 14
Meal 3
Totals 275 38 5 10
Meal 4
Totals 279.5 39 6 10
Meal 5
F Olive Oil ½ tbsp 60 0 0 7
Totals 302 39.5 12 10.5

1627 198 73.5 54
_____________________________________________________________________ 40

Meal 1
Totals 392.5 43 31 10
Meal 2
P Whole Egg 2 176 14 0 12
Totals 428 40 27 15
Meal 3
Totals 296 42 5 10.5
Meal 4
Totals 279.5 39 6 10
Meal 5
Totals 320 43 12 12

1716 207 81 57.5
_____________________________________________________________________ 41

Meal 1
Totals 392.5 43 31 10
Meal 2
P Whole Egg 2 176 14 0 12
P Egg Whites 7 119 24.5 0 0
Totals 445 43.5 27 15
Meal 3
Totals 352 47 13 11
Meal 4
F Flax Oil ½ tbsp 60 0 0 7
Totals 322 43.5 7 12
Meal 5
Totals 338 43 12 12

1849.5 220 90 60
_____________________________________________________________________ 42

Meal 1
Totals 415 47.5 32 10
Meal 2
P Whole Egg 2 176 14 0 12
Totals 462 47 27 15
Meal 3
Totals 352 47 13 11
Meal 4
P Protein Powder 2 ¾ scoop 247.5 46.5 5.5 2
Totals 344 47.5 7.5 12
Meal 5
Totals 356 50 12 13

1929 239 91.5 61
_____________________________________________________________________ 43

Meal 1
SC Oatmeal 2/3 cup (pc) 200 6 36 4
Totals 465 48.5 41 11
Meal 2
P Whole Egg 2 176 14 0 12
P Egg Whites 9 153 31.5 0 0
Totals 479 50.5 27 15
Meal 3
Totals 372 46 17 11
Meal 4
Totals 367 52 8 13
Meal 5
Totals 356 50 12 13

2039 247 105 63
_____________________________________________________________________ 44

Meal 1
SC Oatmeal 2/3 cup(pc) 200 6 36 4
Totals 487.5 52.5 41.5 11
Meal 2
P Whole Egg 2 176 14 0 12
P Egg Whites 9 153 31.5 0 0
Totals 479 50.5 27 15
Meal 3
Totals 433 56 17 16.5
Meal 4
Totals 367 52 8 13
Meal 5
Totals 356 50 12 13

2122.5 261 105.5 68.5
_____________________________________________________________________ 45

Meal 1
Totals 510 57 42 12
Meal 2
P Whole Egg 2 176 14 0 12
P Egg Whites 10 170 35 0 0
Totals 496 54 27 15
Meal 3
Totals 454 60 17 17
Meal 4
Totals 367 52 8 13
Meal 5
P Fish, Tilapia 6 ½ oz (c) 237 46 0 6.5
Totals 377 54 12 13.5

2204 277 107.5 70.5
_____________________________________________________________________ 46

Meal 1
Totals 530 57 42 14
Meal 2
SC Oatmeal 2/3 cup(pc) 200 6 36 4
P Whole Egg 2 176 14 0 12
P Egg Whites 10 170 35 0 0
Totals 546 55 36 16
Meal 3
Totals 454 60 17 17
Meal 4
P Protein Powder 3 ½ scoop 315 59.5 6.5 3.5
Totals 412 60.5 8.5 13.5
Meal 5
Totals 392 57 12 14

2334 289.5 115.5 74.5
_____________________________________________________________________ 47

Meal 1
Totals 530 57 42 14
Meal 2
P Whole Egg 2 176 14 0 12
P Egg Whites 11 205 38.5 0 0
Totals 581 58.5 36 16
Meal 3
Totals 454 60 17 17
Meal 4
Totals 412 60.5 8.5 13.5
Meal 5
Totals 450 64.5 18 14.5

2427 300.5 121.5 75
_____________________________________________________________________ 48

Meal 1
SC Oatmeal ¾ cup (pc) 225 7.5 40.5 4.5
Totals 490 50 45.5 11.5

Meal 2
P Whole Egg 2 176 14 0 12
P Egg Whites 9 153 31.5 0 0
Totals 479 50.5 27 15

Meal 3
Totals 442 55 18 15
Meal 4
P Tuna Fish 6 oz (c) 180 40 0 2
Totals 310 44 10 12
Meal 5
Totals 422 55 16 12
Meal 6
Totals 367 52 8 13

Daily Totals: 2510 306.5 124.5 78.5
_____________________________________________________________________ 49

Meal 1
SC Oatmeal ¾ cup (pc) 225 7.5 40.5 4.5
Totals 552.5 54 46 16.5

Meal 2
P Whole Egg 2 176 14 0 12
P Egg Whites 10 170 35 0 0
Totals 496 54 27 15
Meal 3
Totals 462 56 22 15
Meal 4
P Tuna Fish 6 oz (c) 180 42 0 2
F Olive Oil and Vinegar Dressing 1 tbsp (oil) 120 0 2 14
Totals 340 46 10 16
Meal 5
Totals 422 55 16 12
Meal 6
Totals 367 52 8 13

Daily Totals: 2639.5 317 129 87.5
_____________________________________________________________________ 50

Meal 1
SC Oatmeal ¾ cup (pc) 225 7.5 40.5 4.5
Totals 575 58.5 46 17.5

Meal 2
P Whole Egg 2 176 14 0 12
P Egg Whites 10 170 35 0 0
Totals 496 54 27 15
Meal 3
Totals 462 56 22 15
Meal 4
P Sea Bass 7 oz (c) 245 49 0 4
Totals 415 53 10 18
Meal 5
Totals 442 56 20 12
Meal 6
Totals 367 52 8 13

Daily Totals: 2757 329.5 133 90.5
_____________________________________________________________________ 51

Meal 1
SC Oatmeal ¾ cup (pc) 225 7.5 40.5 4.5
Totals 575 58.5 46 17.5

Meal 2
P Whole Egg 2 176 14 0 12
P Egg Whites 7 119 24.5 0 0
Low Fat Cottage Cheese ½ cup 90 16 4 1
Totals 585 60.5 40 17
Meal 3
Totals 442 55 18 15
Meal 4
P Sea Bass 8 oz (c) 280 56 0 5
Totals 450 60 10 19
Meal 5
Totals 422 55 16 12
Meal 6
Totals 392 60.5 11 12

Daily Totals: 2866 349.5 141 93
_____________________________________________________________________ 52

Meal 1
SC Oatmeal ¾ cup (pc) 225 7.5 40.5 4.5
Totals 575 58.5 46 17.5

Meal 2
SC Oatmeal ¾ cup (pc) 225 7.5 40.5 4.5
P Whole Egg 2 176 14 0 12
P Egg Whites 7 119 24.5 0 0
Totals 610 62 44.5 17.5
Meal 3
P Turkey Breast 6 ½ oz (c) 305.5 55.5 0 5.5
Totals 465.5 59.5 18 15.5

Meal 4
P Sea Bass 8 oz (c) 280 56 0 5
Totals 450 60 10 19
Meal 5
Totals 422 55 16 12
Meal 6
Totals 412 60.5 11 14

Daily Totals: 2934.5 355.5 145.5 95.5
_____________________________________________________________________ 53

Meal 1
SC Oatmeal ¾ cup (pc) 225 7.5 40.5 4.5
Totals 597.5 62.5 46 17.5

Meal 2
SC Oatmeal ¾ cup (pc) 225 7.5 40.5 4.5
P Whole Egg 2 176 14 0 12
P Egg Whites 7 119 24.5 0 0
Totals 610 62 44.5 17.5
Meal 3
Totals 485.5 60.5 20 15.5

Meal 4
P Sea Bass 8 oz (c) 280 56 0 5
Totals 450 60 10 19
Meal 5
Totals 465.5 60.5 20 12.5

Meal 6
Totals 412 60.5 11 14

Daily Totals: 3020.5 366 151.5 96
_____________________________________________________________________ 54

Meal 1
SC Oatmeal ¾ cup (pc) 225 7.5 40.5 4.5
Totals 620 67 49.5 18.5

Meal 2
SC Oatmeal ¾ cup (pc) 225 7.5 40.5 4.5
P Whole Egg 2 176 14 0 12
P Egg Whites 7 119 24.5 0 0
Totals 610 62 44.5 17.5
Meal 3
P Turkey Breast 7 oz (c) 329 59.5 0 6
Totals 509 64.5 20 16

Meal 4
P Sea Bass 8 ½ oz (c) 297 59.5 0 6
Totals 467 63.5 10 20

Meal 5
Totals 489 64.5 20 13

Meal 6
Totals 412 60.5 11 14

Daily Totals: 3089 382 155 98
_____________________________________________________________________ 55

Meal 1
SC Oatmeal ¾ cup (pc) 225 7.5 40.5 4.5
Totals 620 67 49.5 18.5

Meal 2
SC Oatmeal ¾ cup (pc) 225 7.5 40.5 4.5
P Whole Egg 2 176 14 0 12
Totals 627 65.5 44.5 17.5
Meal 3
Totals 529 65.5 24 16

Meal 4
P Sea Bass 9 oz (c) 315 63 0 6.5
Totals 485 67 10 20.5

Meal 5
Totals 509 65.5 24 13

Meal 6
P Protein Powder 3 ¾ scoop 337.5 63.5 9 4
Totals 434.5 64.5 11 14

Daily Totals: 3204.5 395 163 98
_____________________________________________________________________ 56

Meal 1
Totals 695 69.5 63 20

Meal 2
SC Oatmeal ¾ cup (pc) 225 7.5 40.5 4.5
P Whole Egg 2 176 14 0 12
Totals 627 65.5 44.5 17.5
Meal 3
P Turkey Breast 7 ½ oz (c) 352.5 63.5 0 7
Totals 532.5 68.5 20 17

Meal 4
P Sea Bass 9 oz (c) 315 63 0 6.5
Totals 485 67 10 20.5

Meal 5
Totals 505.5 68.5 20 17

Meal 6
Totals 434.5 64.5 11 14

Daily Totals: 3279.5 403.5 168.5 106
_____________________________________________________________________ 57

Meal 1
Totals 717.5 73.5 63 20

Meal 2
SC Oatmeal ¾ cup (pc) 225 7.5 40.5 4.5
P Whole Egg 2 176 14 0 12
P Egg Whites 7 119 24.5 0 0
P Low Fat Cottage Cheese ¾ cup 135 24 6 1.5
Totals 655 70 46.5 18
Meal 3
Totals 532.5 68.5 20 17

Meal 4
P Sea Bass 9 oz (c) 315 63 0 6.5
FC Green Beans 2 cups 72 6 16 0
Totals 507 69 18 20.5

Meal 5
Totals 505.5 68.5 20 17

Meal 6
Totals 457 69 14 14

Daily Totals: 3374.5 418.5 181.5 106.5
_____________________________________________________________________ 58

Meal 1
Totals 717.5 73.5 63 20

Meal 2
SC Oatmeal ¾ cup (pc) 225 7.5 40.5 4.5
P Whole Egg 2 176 14 0 12
Totals 672 73.5 46.5 18
Meal 3
Totals 556 73 20 18
Meal 4
P Sea Bass 9 oz (c) 315 63 0 6.5
Totals 507 69 18 20.5

Meal 5
Totals 556 73 20 18
Meal 6
Totals 457 69 14 17

Daily Totals: 3465.5 431 181.5 111.5
_____________________________________________________________________ 59

Meal 1
Totals 740 78 66 20
Meal 2
SC Oatmeal ¾ cup (pc) 225 7.5 40.5 4.5
P Whole Egg 2 176 14 0 12
Totals 672 73.5 46.5 18
Meal 3
F Olive Oil 1 tbsp 120 0 0 14
Totals 592 73 20 22
Meal 4
P Sea Bass 10 oz (c) 350 70 0 6.5
Totals 542 76 18 20.5

Meal 5
Totals 556 73 20 18
Meal 6
Totals 522 77.5 15.5 17.5

Daily Totals: 3624 451 186 114
_____________________________________________________________________ 60
APPENDIX: NUTRITION ALMANAC

I will now provide you with a quick reference to many of the healthful foods that can
be substituted, if so desired, into the diets above. This will allow for maximal
flexibility, variety, and enjoyment while you attain your goals. You don’t have to be
bored to be lean and healthy!
The foods here are broken down into several groups. Each food group is separated
even further into an A list and a B list. The A list is the list that you should
emphasize daily. The B list is to be used rotationally for variety, since the food
sources are slightly less desirable for our purposes. Foods that are not on either list
are most likely unhealthy, fat producing or so obscure that I felt it was unnecessary
to include them.
To use this almanac, simply look at the type of food (found in the “X” column) you
want to alter in your original diet. Then find that type in the lists below. Adjust the
quantity of the new food so it has the same number of calories as the food in the
original diet. That way, the total calories of your diet won’t change, even though
you are changing the actual food being eaten.
At the end of this nutritional almanac, you will find two daily diet logging sheets, one
for a 5-meal per day diet, and one for a 6-meal per day diet. Please use whichever
sheet is appropriate for you. Make several copies of it.
That way, if you choose to alter any of your sample diets in any of the ways that we
have discussed, you can write down your alternate diet using these sheets. This will
keep you organized and on track with your eating.
_____________________________________________________________________ 61
Proteins
A List
P Chicken Breast 1 oz (c) 42 8 0 .96
P Egg White 1 (large) 17 3.6 .26 0
P Fish, Cod 1 oz (c) 29 6 0 0
P Fish, Flounder 1 oz (c) 33 7 0 0
P Fish, Halibut 1 oz (c) 39 7 0 1
P Fish, Lemon Sole 1 oz (c) 33 7 0 0
P Fish, Red Snapper 1 oz (c) 48 8 0 1.5
P Fish, Salmon 1 oz (c) 48 5.5 0 2.5
P Fish, Swordfish 1 oz (c) 43 7 0 1
P Fish, Tuna 6 oz can 175 40 0 2
P Fish, Orange Roughy 1 oz (c) 29 6 0 0
P Fish, Tuna 1 oz (c) 43 7 0 1
P Fish, Bass 1 oz (c) 41 7 0 1
P Fish, Catfish 1 oz (c) 29 5 0 1
P Fish, Sea Bass 1 oz (c) 35 7 0 .5
P Fish, Swordfish 1 oz (c) 43 7 0 1
P Turkey Breast 1 oz (c) 37 8 0 .5
P Whole Egg 1 (large) 92 8 .51 6
P Cottage Cheese, Low-Fat ½ cup 90 16 4 1
P Emu 1 oz (c) 43 8 0 1
P Ostrich 1 oz (c) 43 8 0 1
P Nonfat Greek Yogurt (Fage Brand) 1 cup 120 20 9 0
P (NutriBiotic) Rice Protein Powder 1 Tbsp 55 12 1.8 0
P (Pure Advantage) Pea Protein Powder 1 scoop 125 25 4 1
P (Solgar) Whey Protein Powder 1 scoop 70 16 1 1
_____________________________________________________________________ 62
Proteins Continued
B List
P Chicken , Dark Meat Without Skin 1 oz (c) 51 7 0 2.5
P Soybeans ½ cup (c) 142 15 7 6
P Turkey, Dark Meat Without Skin 1 oz (c) 49 7 0 2
P Milk, Skim 8 oz 83 8 12 0
P Milk, 1% 8 oz 118 8 14 3
P Milk, 2% 8 oz 138 8 14 5
P Fish, Lobster 1 oz (c) 27 6 0 0
P Fish, Shrimp 1 oz (c) 28 6 0 0
P Fish, Scallops 1 oz (c) 32 7 0 .4
P Fish, Calamari 1 oz (c) 33 7 0 .3
P Tofu, firm 1 oz 41 6 0 1
P Crab 1 oz (c) 27 5.5 0 0
P Crayfish 1 oz (c) 23 5 0 0
P Fish, Mackerel 1 oz (c) 65 5 0 5
P Fat Free Cheese 1 slice 48 6 .5 2
P (Prolab) Soy Protein Powder 1 scoop 50 12.5 .5 0
P Beef, Sirloin* 1 oz (c) 54 7 0 3
P Beef, Flank* 1 oz (c) 53 8 0 2
P Beef, Skirt Steak* 1 oz (c) 54 7 0 3
P Beef, Rib Eye* 1 oz (c) 74 7 0 5
P Beef, London Broil* 1 oz (c) 51 8 0 2
P Beef, Top Round* 1 oz (c) 52 8 0 2
P Beef, Filet Mignon* 1 oz (c) 89 6 0 7
P Beef, New York Strip* 1 oz (c) 54 8 0 2
*Note on beef: In order to maximize your fat loss efforts, I recommend that you
eliminate red meat from your diet. I have only included beef on this “B list” for the die
hard meat eater.
Even if this describes you, this particular program REQUIRES you to limit your red meat
consumption to TWICE per month, or less.
_____________________________________________________________________ 63
Starchy Carbohydrates
A List
SC Rolled Oats ½ cup (pc) 150 5 27 3
SC Sweet Potato 1 oz 25 1 6 0
SC Yams 1 oz 32 .48 8 0
SC Barley ½ cup (c) 95 2 22 .5
SC Cream Of Rye 1/3 cup (pc) 110 5 25 1
SC Grits ¼ cup (pc) 130 3 29 .5
SC Corn ½ cup (c) 67 2 16 0
SC Lentils ½ cup (c) 115 9 20 .5
SC Peas ½ cup (c) 66 4 13 0
SC Brown Rice Cream Cereal ¼ cup (pc) 170 5 36 1
SC Beans, Kidney ½ cup (c) 100 7 18 0
SC Beans, Lima ½ cup (c) 95 6 18 0
SC Squash ½ cup (c) 18 0 4 0
SC Beans, Black ½ cup (c) 120 8 21 0
SC Quinoa ¼ cup (pc) 170 5 30 3
SC Steel Cut Oats ¼ cup (pc) 150 4 26 2
SC Amaranth ¼ cup (pc) 175 7 30 3
SC Buckwheat ¼ cup (pc) 145 6 30 1.5
SC Buckwheat Grouts (Kasha) ½ cup (c) 77 3 16 1
SC Millet ½ cup (c) 103 3 20 1
SC Teff ½ cup (c) 126 5 24 1
SC Bulgur ½ cup (c) 75 3 17 0
SC Chickpeas ½ cup (c) 131 7 22 2
SC Beans, Pinto ½ cup (c) 95 7 15 0
_____________________________________________________________________ 64
Starchy Carbohydrates Continued

B List
SC Pasta ¾ cup (pc) 200 7 41 1
SC Bread, Rye 1 slice 83 3 15 2
SC Bread, Pumpernickel 1 slice 65 2 12 2
SC Bread, Whole Wheat 1 slice 66 3 12 1
SC Cream Of Wheat ¼ cup 160 5 31 1.5
SC Bread, Multi Grain 1 slice 80 3 15 2
SC Bread, Pita 1 large 170 6 35 5
SC Bread, Pita 1 small 74 3 15 2
SC Whole wheat wrap 1 wrap 110 4 23 4
SC Couscous ½ cup (c) 85 3 18 0
SC Shredded Wheat ½ cup (pc) 71 1.5 17 .5
SC Kashi Cereal ½ cup (pc) 80 3.5 17 .5
SC Spelt ½ cup (c) 123 4.5 25 1
SC Wild Rice ½ cup (c) 84 3.5 17 .5
SC Tapioca ½ tbsp (pc) 20 0 5 0
SC Bagel, whole grain ½ med 73 3 15 .5
SC Whole Wheat English Muffin ½ muffin 63 2 13 .5
_____________________________________________________________________ 65
Fibrous Carbohydrates
A List
FC Broccoli ½ cup 20 1 4 0
FC Cauliflower ½ cup 14 1 3 0
FC Asparagus ½ cup 20 1.5 4 0
FC Green Beans ½ cup 22 1 5 0
FC Brussels Sprouts ½ cup 26 1.5 5 0
FC Cabbage ½ cup 17 1 4 0
FC Kale ½ cup 17 1 3 0
FC Lettuce, Iceberg ½ cup 5 .5 1 0
FC Spinach ½ cup 20 2 3 0
FC Lettuce, Romaine ½ cup 5 .5 1 0
FC Arugula ½ cup 3 0 .5 0
FC Zucchini ½ cup 15 .5 3 0
FC Chinese Cabbage (pak-choi) ½ cup 10 1.5 1.5 0
FC Celery 1 stalk 6 0 1 0
FC Eggplant ½ cup 18 .5 4 0
FC Kale ½ cup 16 1 3 0
FC Mushrooms, Portobello 1 med 22 2 4 0
FC Mushrooms, white ½ cup 22 3 4 0
FC Onions 1 tbsp 4 0 1 0
FC Peppers, Bell (All Colors) 1 tbsp 8 0 2 0
FC Peppers, Jalapeno 1 tbsp 8 0 2 0
FC Collard Greens ½ cup 9 0 2 0
FC Alfalfa Sprouts ½ cup 20 1 4 0
FC Artichoke Hearts ½ cup 45 2 10 0
FC Celery ½ stalk 5 0 1 0
FC Cucumber ½ cup 8 .5 1.5 0
FC Dandelion Greens ½ cup (pc) 13 1 2.5 0
FC Endive ½ cup (pc) 4 0 1 0
_____________________________________________________________________ 66
Fibrous Carbohydrates Continued

B List
FC Carrots (baby, raw) 1 med 5 0 1 0
FC Beets ½ cup 37 1 8 0
FC Tomatoes ½ cup 14 1 3 0
FC Canned Diced Tomatoes ½ cup 25 1 6 0
FC Edamame ½ cup 65 6 6 2
_____________________________________________________________________ 67
Fruits
A List
FR Apple 1 med 104 .5 25 0
FR Blackberries 1 cup 62 1.5 14 1
FR Cantaloupes 1 cup 60 1 15 0
FR Cherries (with pits) 1 cup 83 1 21 0
FR Grapefruit ½ med 37 1 9 0
FR Orange 1 med 69 1 18 0
FR Peaches 1 med 59 1 15 0
FR Raspberries 1 cup 64 1 15 1
FR Pears 1 med 101 .5 25 0
FR Watermelon 1 cup 46 1 12 0
FR Honeydew Melon 1 cup 64 1 16 0
FR Plum 1 med 30 1 8 0
FR Asian Pear 1 med 104 1 25 1
FR Nectarine 1 med 62 1 15 0
FR Apricot 1 med 18 0 4 0
FR Boysenberries 1 cup 66 1 16 0
FR Cranberries 1 cup 46 0 12 0
FR Papaya ½ med 60 1 15 0
FR Pomegranate ½ med 53 .5 13 0
FR Mandarin Oranges 1 med 47 .5 12 0
_____________________________________________________________________ 68
Fruits Continued
B List
FR Banana (9”) 1 105 1 27 0
FR Grapes 1 cup 62 1 16 1
FR Pineapple 1 cup 82 1 21 0
FR Raisins 1/8 cup 55 1 14 0
FR Apple Sauce (unsweetened) ½ cup 50 0 12 0
FR Figs 1 med 48 0 12 0
FR Kiwi 1 med 48 1 11 0
FR Mango ½ med 67 .5 17 0
FR Persimmons 1 med 32 0 8 0
FR Prunes (unsweetened) 1 med 30 0 8 0
FR All Fruit Spread 1 tbsp 40 0 10 0
_____________________________________________________________________ 69
Fats and Oils

A List
F Flax Oil 1 tsp 43 0 0 4.5
F Olive Oil 1 tsp 41 0 0 4.5
F Udo’s Choice 1 tsp 42 0 0 4.5
F Almond Butter 1 tbsp 101 2 3 9
F Avocados ¼ med 80 1 4 7
F Nuts, Almonds 1/8 cup 105 1 9 9
F Nuts, Cashews 1/8 cup 85 2.5 4 7
F Nuts, Walnuts 1/8 cup 81 1 2 8
F Nuts Pecans 1/8 cup 85 1 2 8.5
F Nuts, Hazelnuts 1/8 cup 106 2.5 3 10
F Nuts, Macadamia 1/8 cup 118 1 2 12
F Seeds, Pumpkin 1/8 cup 148 9 4 12
F Seeds, Sunflower 1/8 cup 93 3 4 8
F Black Olives, Pitted 4 large 25 0 1 2.5
F Ground Flax Seeds 1 tbsp 37 1 2 3
F Seeds, Sesame 1 tbsp 51 1.5 2 4
Fats and Oils Continued

B List
F Peanut Butter 1 tbsp 97 4 3 8
F Nuts, Peanuts 1/8 cup 96 4 3 8
F Butter 1 tsp 33 .5 0 3.5
F Sunflower Oil 1 tsp 42 0 0 4.5
F Nuts Pistachio 1/8 cup 87 3 4 7
F Pine Nuts 1 tbsp 53 1 1 5
_____________________________________________________________________ 70
Miscellaneous
X Food Description Quantity Calorie Protei Carbs Fat
s n
M Fat Free Ranch Dressing 1 tbsp 24 0 5 0
M Salsa, Fat Free 2 tbsp 14 0 3 0
M Mayo, Low Fat 1 tbsp 20 0 1 2
M Mustard 1 tsp 3 0 0 0
M Lemon Juice 1 tbsp 8 0 2 0
M Hot Sauce 1 tbsp 8 0 2 0
M Fat Free Italian Dressing 1 tbsp 8 0 2 0
M Lime Juice 1 tbsp 8 0 2 0
M Orange Juice Concentrate 1 tbsp 28 0 6.5 0
(undiluted)
M Parsley 1 tbsp 1 0 0 0
M Hummus 1 tbsp 23 1 2 1
M Vinegar 1 tbsp 3 0 0 0
M Imitation Bacon Bits 1 tbsp 30 2 1 1
_____________________________________________________________________ 71
5 Meals Diet Journal Date:

Weight:
Body Fat %:
Meal 1
Totals
Meal 2
Totals
Meal 3
Totals
Meal 4
Totals
Meal 5
Totals

Daily Totals:
_____________________________________________________________________ 72
Date:
6 Meals Diet Journal Weight:
Body Fat %:
Meal 1
Totals
Meal 2
Totals
Meal 3
Totals
Meal 4
Totals
Meal 5
Totals
Meal 6
Totals

Daily Totals:
_____________________________________________________________________ 73

1 Lean Bodies Meal Plans

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Lean Body Meal Plans

Abbreviations And Conversions ....................................................... 3

Food Sensitivities ............................................................................ 4

Phase 1 Meal Plans .......................................................................... 5

Phase 2 Meal Plans ........................................................................ 35

Appendix: Nutrition Almanac......................................................... 61

Starchy Carbohydrates ............................................................................ 64

Fats And Oils .......................................................................................... 70

Diet Journal Sheets........................................................................ 72

Congratulations on starting a new journey towards body transformation through a

Abbreviations and Conversions

Some of these abbreviations and conversions are used throughout

Equivalent Measuring Methods

Phase 1 Sample Meal Plans

1200 Calorie Phase 1 Diet

Totals 295 20.5 29 10.3

Calories Protein Carbs Fat

1300 Calorie Phase 1 Diet

Totals 315 21.5 33 10.3

Calories Protein Carbs Fat

1400 Calorie Phase 1 Diet

Totals 315 21.5 33 10.3

Calories Protein Carbs Fat

1500 Calorie Phase 1 Diet

Totals 335 22.5 37 10.3

Calories Protein Carbs Fat

1600 Calorie Phase 1 Diet

Totals 335 22.5 37 10.3

Calories Protein Carbs Fat

1700 Calorie Phase 1 Diet

Totals 321 23.5 42 6

Totals 355 23 41 10.3

Calories Protein Carbs Fat

1800 Calorie Phase 1 Diet

Totals 390.5 25.5 41 11

Calories Protein Carbs Fat

1900 Calorie Phase 1 Diet

Totals 418.5 26.5 48 11

Calories Protein Carbs Fat

2000 Calorie Phase 1 Diet

Totals 437.5 26.5 51.5 11

Calories Protein Carbs Fat

2100 Calorie Phase 1 Diet

Totals 464 29.5 51.5 13

Calories Protein Carbs Fat

2200 Calorie Phase 1 Diet

Totals 433 32.5 60 6

Totals 464 29.5 51.5 13

Calories Protein Carbs Fat

2300 Calorie Phase 1 Diet

Calories Protein Carbs Fat

2400 Calorie Phase 1 Diet

Totals 522 33 58 14.5

Calories Protein Carbs Fat

2500 Calorie Phase 1 Diet

Totals 566 36.5 62 15.5

Calories Protein Carbs Fat

2600 Calorie Phase 1 Diet

Totals 480 38.5 63 6

Totals 566 36.5 62 15.5

Calories Protein Carbs Fat

2700 Calorie Phase 1 Diet

Calories Protein Carbs Fat